Vitamins and minerals in pregnancy

A baby's nutrition means more than just consuming all the proteins needed to build the body and giving energy to carbohydrates, it's also a large number of vitamins and minerals.

Although your body can produce one or two vitamins, it mainly relies on the foods you consume to provide it with nutrients. Refer to the table on p.108, to get acquainted with the recommended daily intake of vitamins and minerals during pregnancy and their sources. Some foods are rich in nutrients, such as green vegetables( B vitamins, vitamins A and C, calcium) and whole grains( B vitamins, iron and zinc).

UNEVENABLE IN PREGNANCY VITAMINS

There are 13 vitamins known, each of which plays a role in the health of you and your child. Some vitamins can be stored in the body, they include fat-soluble vitamins A, D, E. However, water-soluble vitamins - group B and vitamin C - must enter the body regularly.

If before pregnancy you consumed the ideal amount of all vitamins, then theoretically you can continue to eat the same food during pregnancy, while providing the child with enough of each vitamin. This is because after 8 weeks the placenta begins to accumulate most of the vitamins in your circulatory system. However, in reality, the mother may experience a shortage of vitamins, albeit small. Therefore, during pregnancy it is important to consume enough of all vitamins, some are especially needed to ensure you and the development of the child.

Vitamin A

This vitamin in nature is observed in two forms: retinol, which is a formed variant contained in products of animal origin, and beta-carotene, which in the body can be converted to vitamin A and is found in plant foods. Vitamin A is used to develop the cells of the child, the heart, the cardiovascular and nervous systems. Later, when in the last three months there is a maximum weight gain by the child, the need for vitamin A increases. Fortunately, most women easily reach the recommended level of consumption of this vitamin.

Very high doses of retinol are usually associated with an increased risk of birth defects, but it is unlikely that you will consume it too much. The liver is the only product that contains a large amount of retinol, so pregnant women are advised to avoid the use of the liver and products from it, such as pâtés. Make sure that all the medications that you take contain vitamin A in the form of beta-carotene, not retinol.

Group B vitamins

This group of vitamins includes thiamine( B), riboflavin( B2), niacin( BSE), pyridoxine( B6) and cobalamin( B12), as well as folates. B group vitamins that help convert food to energy play an important role in the formation of new cells. They are extremely important in the early stages of pregnancy, when the highest rate of cell division is observed. At this stage, the proper intake of B vitamins, especially thiamine and niacin, can provide a good baby weight at birth. It is also necessary to monitor the intake of vitamin B, which is used in the development of the nervous system and vitamin B12, vital for the production of red blood cells. Among the foods rich in B vitamins, you can name fortified breakfast cereals, vegetables, whole grains, meat, fish, eggs and milk.

Folate and folic acid

Folate and folic acid related to B vitamins are extremely important during the first trimester. Studies have shown that women can significantly reduce the risk of a child having such a congenital neural tube defect, such as a spina bifida, by taking a folic acid preparation before conception and during the first trimester. The child's neural tube is fully formed by the 12th week, so the dangerous period will be passed.

Although natural folates are found in foods( green leafy vegetables, oranges and bananas), the latter are unlikely to provide a daily requirement for them. Therefore, it is recommended to take folic acid preparations and eat foods enriched with it, for example bread and breakfast cereals. In contrast to other vitamins, folic acid( a synthetic version of the vitamin) is absorbed faster by the body than its natural variant.

Vitamin C

During pregnancy, the need for this vitamin increases, as it helps to build new tissues. Your child needs vitamin C for growth and development. Vitamin C helps the body absorb iron from food, so with fruit-containing foods drink fruit juices. Cranberries, citrus fruits and peppers are excellent suppliers of vitamin C.

Vitamin D

Vitamin D, formed in the skin under the influence of solar ultraviolet rays, is vital for the absorption of calcium, the development of the bones and teeth of the baby. People whose skin is exposed to sunlight are usually able to produce vitamin D in sufficient quantities. However, in our latitudes, we can not rely on the sun, so doctors recommend pregnant women to take vitamin D preparations up to 10 μg per day.

Vitamin E

This is an antioxidant that prevents cell damage. A low level of vitamin leads to pre-eclampsia, so use more avocados, seeds, nuts and vegetable oils.

UNEVENABLE WITH PREGNANCY MINERALS

Your body can not produce minerals, they must be consumed with foods. Some minerals - iron, calcium and zinc - are especially necessary during pregnancy( this will be discussed below).However, you should monitor the intake of an appropriate amount of iodine, magnesium and selenium, which are responsible for various functions, from the regulation of the metabolism to the development of genetic material.

Calcium

The most common mineral in the body, approximately 99% of calcium is found in bones and teeth. Calcium is necessary for blood clotting, muscle contraction and nerve signaling. It can also help prevent high blood pressure - the main sign of preeclampsia.

During pregnancy, the body adapts to absorbing more calcium from the food to provide the baby. But since many women consume calcium less than recommended, it is important to increase calcium levels during pregnancy, especially in the last trimester, when the formation of the bones and teeth of the child is completed. If you are not 25 years old, it is even more important to get enough calcium, because only by this time the skeleton of bone has reached its development.

1 Many fruits that we buy today are ripped unripe, so before you eat, wait until the fruit becomes soft and its color changes: it will taste better, and the content of vitamins will reach its maximum.

2 Fresh vegetables quickly lose nutrients, so go to the store more often and immediately eat vegetables for food.

3 A significant proportion of the nutrients in the vegetables are under the skin, so whenever possible eat vegetables with a peel. In root crops, for example carrots, peel the skin during cleaning, and do not cut.

4 Different fruits and vegetables quickly lose vitamins, so eat them whole or in large portions.

5 Nutrients during cooking are converted to liquid, so eat vegetables raw or cook in a double boiler. When cooking meat and poultry, use methods of dry heat, such as grilling or baking, or use the liquid obtained during frying and stewing for sauces and sauces.

Iron

This mineral is necessary for the formation of new cells and the production of hormones, it is an essential part of hemoglobin, which carries oxygen of the protein in the red blood cells. During pregnancy, the volume of blood can double, so the need for iron is great.

The recommended intake of iron is 14.8 mg per day for women during menstruation and pregnancy. After conception, menstruation disappears, and your body begins to absorb iron more efficiently from products, so theoretically you do not need additional iron. But since many women, especially teenagers with heavy menstrual cycles, do not have enough iron-containing food, they already experience some iron deficiency. Increasing the level of this mineral reduces the likelihood of iron deficiency anemia.

Iron is present in products of both animal and vegetable origin. In animal products( red meat, poultry and fish), iron is contained in a form called "heme iron", which is absorbed faster by the body than non-heme iron of vegetable origin in vegetables, pasta, fruits, grains, nuts,eggs and fortified breakfast cereals.

Vitamin C promotes iron absorption, so with food containing iron, drink fruit juices or eat other foods with vitamin C. Since tea and coffee are believed to interfere with the absorption of iron by the body, wait about an hour after eating before drinking these drinks.

Zinc

This mineral is essential for the growth, healing of wounds and the functioning of the immune system, as well as for cell division. Inadequate intake of zinc during pregnancy can lead to a low birth weight. Iron and calcium provide more effective absorption of zinc, so if you have received it before, you probably will not need to increase its intake during pregnancy. However, if you take iron preparations, this can affect zinc absorption. Generally speaking, zinc is associated with protein foods, for example meat and fish. Zinc plant origin is digested somewhat worse.

MEDICAL PREPARATIONS:

Do you need them?

Theoretically, of course, if you eat a healthy, balanced food, there is no need to take vitamins and minerals. However, it is very possible that you are lacking any nutrients and the question arises: how to determine whether you need to take something or not?

The best advice can be given by the attending physician, who will recommend the daily prenatal use of the drug, which contains a balance of vitamins and minerals. If your doctor thinks that you get enough iron with the products, he can advise some medical product.

Although you may be tempted to take other medicines that you think will fill the lack of missing nutrients, do not do this without consulting a doctor. Not only because it is potentially dangerous, but also because using drugs can create the illusion of safety, that is, the notion that you meet your nutritional needs. The appropriate intake of vitamins and minerals is only part of a healthy diet. You also need energy-rich carbohydrates, protein, essential fatty acids and fibers. In addition, some experts question the effectiveness of medicines. Nutrients contained in food are digested with other components that may have different health properties. Even if the doctor advised to take drugs with vitamins or minerals, remember that they can not replace products and should continue to follow the principles of healthy eating.